Run Intervals – Page 15 – Coach Ray

Friday Fartlek: Pace Calibration Run (PCR)

This session is a great way to simulate a race and build your confidence.

Friday Fartlek Run: 6x 2min, 2min RI

This session is a great way to develop your speed without having to go to an athletics track.

Friday Fartlek: 400/800/1600/800/400

This session is a great way to develop your running speed, especially over 5km and 10km.

Friday Fartlek: The Michigan

This session is a great way to develop the ability to maintain your running speed and have a bit of a kick at the end of it. This…

Friday Fartlek: 16x 200m + 2,000m

This session is a great way to develop your running speed, particularly over 5km. I’ve been reading some old magazines lately. This session was inspired by a…

Friday Fartlek: Dave Scott’s Hill Reps

This session is a great way to enhance your technique as well as improve your efficiency and ability to tolerate lactic acid. Happy New Year. Here is a…

Friday Fartlek: Progressive Run

This session is a great way to enhance your technique as well as speed and efficiency. Merry Christmas. I trust you have already got out the door…

Friday Fartlek: Stride Outs

This session is a great way to enhance your technique as well as speed and efficiency.

Friday Fartlek: 4x 3min, 2min RI

This session is a great session to include about 5 days out from a major race whether that event is a 5km, 10km, or half marathon.

Friday Fartlek: Hard and Harder

This session is a great session for those that are trying to be competitive in 5km, 10km, or cross country racing. The higher intensity efforts teach…

Garmin (.FIT) files for Top 20 Run Workouts From Coach Ray

Back in 2019 I had published over 200 run workouts on my website. I took the 20 most popular workouts and published them in this easy to read eBook. Normally this eBook sells for $27, by itself. I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, I’ve decided to add Garmin (.FIT) files for all the workouts within this eBook into a package. I’ve also thrown in some Zwift (.ZWO) files but they can’t be produced for ALL these workouts, so the ones that can have a Zwift file generated have.

Top 20 Run Workouts From Coach Ray eBook

With over 200 articles covering run workouts published when this ebook came out, I condensed it down to the Top 20 most popular run workouts. As viewed by people like you, the readers of my website.
I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7. Although I believe I have tested things thoroughly, I’m doing them for only $7 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Zwift (.ZWO) & Garmin (.FIT) files for Top 20 Cycle Workouts From Coach Ray

I’m in the process of transferring all my ebooks from my previous e-commerce store to this website, so for now I’m offering them for only $7 ($17 bundled with the Garmin (.FIT) and Zwift (.ZWO files). Although I believe I have tested things thoroughly, I’m doing them for only $17 (saving $20 from the normal price) just on the off chance there is some bug in the system and there is s delay in getting the ebook to you.

Top 20 Cycle Workouts From Coach Ray eBook

With over 200 articles covering cycle workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.

Top 20 Swim Workouts From Coach Ray eBook

With over 200 articles covering swim workouts published when this ebook came out, I condensed it down to the Top 20 most popular swim workouts. As viewed by people like you, the readers of my website.